PROGRAM CLASS DAL 12 MAGGIO AL 18 MAGGIO

 

CLASS  PROGRAM

 

Lunedi 12/5

Shoulder bilding

Every 2.30 min x 5 sets

Strict Press 5×5 (peso costante) 70%

every  set perform 8 lateral rises (plate or dumbell)

 

WOD

25 RFT cap 25′

6 Wall Ball

1MU RX /2 CTB /2 Pull Up

 

Martedi 13/5

WEIGHTLIFTING  + CONDITIONING

in 10′

Find 3 rm touch and go squat clean

Then

AMRAP 3′

 3  Squat clean  + 2 burpees otb (lateral)

Rest 3′

AMRAP 3′

2 Squat clean + 3 burpees otb (lateral)

Rest 3′

AMRAP 3′

1 Squat clean + 4 burpees otb (lateral)

 

WOD

For time 9 ‘ cap

330 mt run

Mercoledi 14/5

 

Giovedi 15/5

WEIGHTLIFTING  + CONDITIONING

in 10′

Find 3 rm touch and go Power snatch

Then

AMRAP 3′

 3  P.s  + 30 SU

Rest 3′

AMRAP 3′ 

2  P.s  + 20 DU

Rest 3′

AMRAP 3′

1 P.S+ 30 DU

 

 

WOD

Amrap 12
3 shuttle runs (10+10=1)
4 cal Assault bike
4 front squats (60-45)

 

Venerdi 16/5

 

BODY ARMOUR

every 2’30 x 5 round

 

12 Pendlay row RPE8

+

10 DB curl

 

WOD

21 TTB

200 run

18 TTB

200 run

15 Pull up

200 run

12 Pull Up

200 run

15 Pull Up

200 run

18 TTB

200 run

21 TTB

 

CAP 14′